Vegetable Masala Recipe

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Ingredients:

Serving

2 potatoes, peeled and cubed
1 carrot, chopped
10 french-style green beans, chopped
1 quart cold water
1/2 cup frozen green peas, thawed
1 tsp salt
1/2 tsp ground turmeric
1 tbsp vegetable oil
1 tsp mustard seed
1 tsp ground cumin
1 onion, finely chopped
2 tomatoes - blanched, peeled and chopped
1 tsp garam masala
1/2 tsp ground ginger
1/2 tsp garlic powder
1/2 tsp chili powder
1 sprig cilantro leaves, for garnish

Directions:

Place potatoes, carrots and green beans in the cold water. Allow to soak while you prepare the rest of the vegetables; drain.
In a microwave safe dish place the potatoes, carrots, green beans, peas, salt and turmeric. Cook for 8 minutes.
Heat oil in a large skillet over medium heat. Cook mustard seeds and cumin; when seeds start to sputter and pop, add the onion and saute until transparent. Stir in the tomatoes, garam masala, ginger, garlic and chili powder; saute 3 minutes. Add the cooked vegetables to the tomato mixture and saute 1 minute. Garnish with cilantro leaves.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	135.2 Kcal (566 kJ)
Calories from fat	34.04 Kcal
		% Daily Value*
Total Fat	3.78g	6%
Sodium	643.86mg	27%
Potassium	489.98mg	10%
Total Carbs	22.81g	8%
Sugars	6.99g	28%
Dietary Fiber	4.94g	20%
Protein	3.59g	7%
Vitamin C	17.7mg	29%
Vitamin A	0.8mg	27%
Iron	1.6mg	9%
Calcium	76.1mg	8%

Amount Per 100 g
Calories	30.33 Kcal (127 kJ)
Calories from fat	7.64 Kcal
		% Daily Value*
Total Fat	0.85g	6%
Sodium	144.44mg	27%
Potassium	109.92mg	10%
Total Carbs	5.12g	8%
Sugars	1.57g	28%
Dietary Fiber	1.11g	20%
Protein	0.81g	7%
Vitamin C	4mg	29%
Vitamin A	0.2mg	27%
Iron	0.4mg	9%
Calcium	17.1mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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